Nearly four years in the making at a cost of countless millions, Rope Jumping for Maximum Fitness is finally a reality. Okay, we’re kidding about the countless millions, but there’s no doubt that a lot of blood, sweat, and tears went into the project.

Lovingly directed and shot by Cynthia Malaran, the 74-minute DVD was shot on location at Location One, an art gallery in Soho and stars two time Punk Rope Games champ, Howard Wu, Beastanetics all-star, Heather Wagner, and Tim and Shana. Alfred and Tonka appear courtesy of their agents.

The DVD focuses on rope jumping basics and provides detailed instructions on how to perform more than 20 steps, which improve timing, coordination, agility, speed, endurance, power, strength, and more. Also covered are how to fix common mistakes, proper warm-up and cooldown protocols, and some simple exercises, which help ward off injury.